As a PhD researcher, it’s easy to get caught up in the cycle of high expectations and the pressure to constantly achieve. While ambition is essential, setting unrealistic goals can often lead to frustration and paralysis. It’s counter-intuitive but lowering your expectations might be the key to achieving more.
When we set the bar too high we often feel overwhelmed, which can lead to procrastination and a sense of failure which can easily spiral down into stuckness. By contrast, setting realistic and manageable expectations allows for steady progress and a greater sense of accomplishment which, in turn, leads to further progress!
Lowering your expectations doesn’t mean lowering your standards or aspirations. It means being kind to yourself and recognizing the external and internal factors that can impact your productivity. We all tend to plan for the perfect week where we will be fully rested, no-one will have any demands on us and no unexpected problems will emerge. These kinds of weeks hardly ever happen! Being more realistic in how your week might pan out will allow you to set achievable goals, celebrate small victories, and maintain momentum.
Through my own journey and research, I’ve discovered that expecting less can actually lead to doing more. When you remove the pressure of perfection, you free up mental and emotional space to focus on the task at hand.
Here are some practical steps to help you lower your expectations and achieve more:
- Set Smaller Goals: Break down your larger goals into smaller, clearer tasks. Don’t have “work on chapter” – identify a key element that you want to progress. This makes it easier to start and maintain progress.
- Celebrate Progress: Acknowledge and celebrate your achievements, no matter how small. This reinforces a positive mindset and keeps you motivated.
- Practice Self-Compassion: Be gentle with yourself. Recognising that different days, weeks, months and seasons will have different rhythms.
- Focus on the Process: Concentrate on the journey and dive into the process of learning and discovery that comes with your research.
- Adjust Expectations: Regularly reassess and adjust your expectations based on your current circumstances and workload. Flexibility is key to maintaining a balanced approach.
Cheering you on whatever your journey holds!
Emma